Chapter 16 - Plyometric Training Flashcards Preview

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Flashcards in Chapter 16 - Plyometric Training Deck (19):
425

estimated percentage of 1RM when 10 reps are achieved

75%

426

percentage of 1Rm estimated when 8 reps achieved

80%

427

percentage of 1RM estimated when 4> reps are achieved

90% and above

428

typical recommended recovery time in hours after each plyometrics session

48-72 hours

429

beginning plyometric training volume in points of contact

80-100

430

advanced plyometric training volume in points of contact

120-140

431

height that an athlete above 220 lbs should not do depth jumps above:

18 inches

432

minimum celling height for indoor plyo drills (in feet):

9-13 feet

433

Minimum landing surface allowed for plyo boxes ( ? X ?)

18 X 24 inches

434

recommended range for depth jump height in inches:

16-42 inches

435

All of the following are phases of stretch shortening cycle EXCEPT

amortization

concentric

eccentric

isometric

isometric

436

which of the following structures detects rapid movement and initiates the stretch reflex?

GTO's

muscle spindle

extrafusal fibers

pacinian corpuscle

muscle spindles

437

Which of the following is a primary component of the series elastic component?

tendon

muscle fiber

actin

ligament

tendon

438

Which of the following is BEST surface on which to perform lower body plyometric drills?

trampoline

exercise mat

asphalt

suspended wood floor

suspended wood floor

439

Which of the following should be assessed before beginning a lower body plyometrics training program?

balance

strength

speed

lean body mass

balance strength and speed only

440

Which of the following types of plyometrics drills is generally considered to be the MOST intense?

jumps in place

bounds

depth jumps

box jumps

depth jumps

441

Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout?

1:5

1:2

1:3

1:4

1:5

442

How is the exercise technique needed for jogging modified when performing a warm-up drill for plyometrics?

 

greatly increasing hip and knee flexion

not allow heels to touch ground

touch the heels to the butt

limit multidirectional changes

not allowing heels to touch ground

443

Which of the following is the most appropriate surface for high intensity lower body plyo's?

 

artificial turf

grass field

mini trampoline

outdoor basketball court

grass field